A Plant-Based Approach to Tackling Gout: A Client's Success Story

I first met Mike as a client after he reached out to me seeking a solution for his gout symptoms. Gout is a painful and debilitating condition, also known as inflammatory arthritis.

Mike had been dealing with gout for years, taking pain medications for the flare ups and after adjusting his diet and lifestyle towards being more plant-based (1), he still experienced gout symptoms.

As a nutritionist practicing exclusively in plant-based diets, he sought my help to explore the potential benefits of a nutrition-centered whole food plant-based diet (2) as a natural gout treatment (3).

During our Initial Consultation, we fully assessed his current diet and lifestyle. I then suggested he eliminate the foods which increase inflammation and those that raise uric acid levels in the blood (animal foods, protein supplements, sweetened beverages, processed foods, and alcohol).

Instead we incorporated unprocessed plant-based foods into his meal plans and introduced high antioxidant supplements (4) to help reduce uric acid levels.

The foods we focused on included wholegrains, legumes, fruits, vegetables, nuts, and seeds. These ingredients provided a wide range of plant-based meal options including well known meals such as smoothies, risotto, curry, muffins, buddha bowl, roast dinner, flapjacks, shepherds pie, stir-fry and more.

This way of eating allowed Mike to enjoy a wide variety of nutritious, familiar, and wholesome meals whilst avoiding the foods which caused his gout flare-ups. He also avoided alcohol (& alcohol-free beverages) as suggested.

All of these changes allowed Mike to not only eliminate his symptoms but also improve his overall health and wellbeing.

Below, Mike will share his story of how adopting a plant-based diet transformed his life and relieved his symptoms of gout. 

The Start: Confronting Gout Symptoms in Foot

Mike's Testimony: Finding a Treatment for Gout with a Plant-Based Diet

I adopted a plant based diet after successfully completing Veganuary in January 2018 (aged 37) and with a new motivation for animal rights after watching the documentary 'Earthlings' which had a profound effect on me. 

The gout attacks started to reduce in their regularity which was a positive sign and by this point I was also reducing my alcohol intake.

That was until 2022 when my gout attacks returned. I took on a challenging studying course that year, with a very difficult exam at the end of it so it was a stressful time, which resulted in making poor diet choices (processed vegan food) more often and stress / emotional eating and was unable to workout as much.

Whilst I also had reduced my alcohol intake down to the lowest levels since being a young adult I did replace it with alcohol free beer.

In 2022 I had around 3 painful attacks, followed by another at the end of January 2023 post the festive season.

After a visit to my GP I was given the option of starting to take regular medication for my symptoms (Allopurinol). My bloods were taken and the results came back with uric acid levels of 434 umol/L, with the GP explaining the range is 200-430, with Gout symptoms often arriving around the 420 mark.

Convenience and Professional Support for a Plant-Based Lifestyle

I had been following Rose on social media for some time and I decided to reach out to her for help to see if nutritional intervention could help me instead of taking medication.

We started working with each other at the start of February 2023 and Rose helped me transition to a consistent whole foods plant based (WFPB) approach as well as optimising what I was eating and removing things that could be contributing to my syptoms. 

My experience of working with Rose has been a game changer for me generally as well as for my gout. The food plans she created for me were delicious and easy to make and achievable whilst balancing a busy work and family life at home. My energy levels increased, I was able to train more effectively and the weight started to drop off - between 2-3 lbs a week. 

After 8 weeks following Rose's programme I returned to the GP's to retest my Uric acid levels and at the start of April I received a call from the Dr's asking me how I was. I explained what I had been doing nutritionally, that I felt great and had also been losing weight, and she was pleased to hear that and reported that my urate levels were now down to within normal thresholds at 386 umol/L.

The recommendation was for me to keep doing what I was doing and to put the medication on hold.

The Impact of a Plant-Based Diet on Gout

Fast forward 12 months to February 2024 (now aged 43) and I am thrilled that I have now completed a calendar year of having no gout attacks or symptoms and have dropped from 90kg down to 82kg.

Here's what I implemented:-

1) WFPB diet as guided by Rose's meal plans which form the foundation of what I eat. I occasionally have a processed vegan burger but very much the exception instead opting for WFPB sources of protein,

2) Removed from my diet processed protein powders and unnecessary supplements.

3) Take a WFPB multivitamin supplement and cherry supplement daily. (Recommended by Rose)

4) Drink 2-2.5 litres of water a day from a home water distiller.

5) Drink coconut water to hydrate after workouts where I perspire a lot.

6) Stopped drinking non alcoholic beer.

7) Reduced my alcohol intake down to no more than 10 units a month (will often opt for a cider or glass of wine instead of beer) and will often go several weeks without drinking alcohol at all.

On reflection the improvements with my gout have obviously been a huge positive for me as well as losing weight. My relationship with alcohol has also changed and I am more conscious and tuned in to the negative effect it has on me, particularly the impact it has on sleep and mood.

I hope that this information can be of service and help anyone who is suffering with Gout and hopefully show there is another way that doesn't involve taking medication.

- Mike, 43yrs old, Portsmouth

Conclusion: A Sustainable Solution for Gout Management

It's been over a year that Mike faithfully followed the programme we created and he experienced remarkable results - no more flare-ups, weight loss, improved health, and a satisfying new way of eating.

Mike's success story highlights the powerful impact that a plant-based approach can have on managing gout and improving overall health.

For Professional Assistance

To adopt a healthy and nutritious plant-based diet with the help of my services, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Let me assist you in developing a personalised programme tailored for individuals with gout, guiding you towards achieving your health and wellness objectives. This will encompass personalised weekly meal plans, expert nutritional guidance, delicious plant-based recipe options, and much more.

Start your journey to better health and wellness today!

Thanks for reading!

Article by Rose Wyles - The Vegan Nutritionist & Mike - Special Guest Client

REFERENCES

1. Dietary Interventions for Gout and Effect on Cardiovascular Risk Factors: A Systematic Review - PMC (nih.gov)
2. Evaluation of an Eight-Week Whole-Food Plant-Based Lifestyle Modification Program - PMC (nih.gov)
3. Plant-Based Diets, Lignan Intake, Weight Change, and the Risk of Gout (harvard.edu)
   
4. Dietary Antioxidant Supplements and Uric Acid in Chronic Kidney Disease: A Review - PubMed (nih.gov)